THURSDAY

Warmup

Part 1 – Aerobic Activation

2 Rounds (steady pace)

100m Jog

8 Banded Good Mornings

8 Alternating Spiderman Lunges with Reach

Part 2 – Movement Patterning

2 Sets:

12.5m Sled Push (light)

10 Bodyweight Walking Lunges

10/8 Row (moderate pace)

Conditioning

Every 10 Minutes x 3 Rounds (30 Minutes Total)

Fitness

300m Run

25m Sled Push

400/300m  Row

20m DB Walking Lunge

300m Run

Performance

400m Run

25m Sled Push

500/400m  Row

20m DB Walking Lunge

400m Run

Goals

Each round should take between 7–8 minutes

Aim to keep round times consistent (within 15–20 seconds of each other)

Use the remaining time in each 10-minute window for recovery

Stimulus

Aerobic capacity tested across multiple modalities

Leg fatigue builds progressively, especially from sled to lunge

Mental stamina needed to stay composed and push through the final run each round

Primary Objective

Consistent pacing and repeatable effort across all three rounds

Keep moving with intent, especially during transitions

Secondary Objective

Unbroken DB lunges and consistent sled pacing

Recover heart rate quickly off the machine and transition immediately into the final run

RPE Progression

Round 1: 7/10 – Establish control

Round 2: 8/10 – Push the middle

Round 3: 9/10 – Grind to the finish